Freeze Response Trauma: What It Is, Fawn vs Freeze, and How to Thaw Safely

When Your Body Can’t Fight or Flight

Most people know about the fight-or-flight response — your body’s instinct to confront or escape danger. But there’s another survival pattern that’s just as common, yet far less talked about: the freeze response.

If you’ve ever gone completely blank during an argument, felt like you couldn’t move in a moment of fear, or found yourself watching events as if from outside your body… you’ve likely experienced freeze.

Freeze isn’t weakness. It’s your nervous system’s way of protecting you when neither fighting nor fleeing feels safe.

What Is the Freeze Response?

The freeze response is your body’s “pause button” in the face of threat. It’s part of the same survival wiring as fight and flight — but instead of action, your system chooses stillness.

Common freeze response symptoms include:

• Feeling stuck or unable to speak

• Numbness or detachment from your body or surroundings

• Foggy thinking or difficulty recalling words

• A sense that time has slowed down

Biologically, freeze can help an animal (or human) avoid detection, minimize harm, or survive until the danger passes.

Freeze vs. Fawn: Key Differences

The fawn response is another less-known trauma pattern, but it’s different from freeze:

• Freeze → You shut down, stay still, and withdraw inward to avoid danger.

• Fawn → You move toward the threat, appeasing or pleasing to stay safe.

Example:

• In freeze, you go silent during conflict, unable to respond.

• In fawn, you over-apologize or agree to something you don’t want to end the tension.

Why the Freeze Response Happens in Trauma

Freeze is common in trauma responses where:

• Escape wasn’t possible (e.g., as a child or in a trapped situation)

• Fighting back might have led to greater harm

• The safest option was to be invisible and still

Your nervous system remembers these moments. Even years later, similar stress, conflict, or anxiety can trigger freeze — even if you’re not actually in danger.

A Quick Story: When Freeze Shows Up Uninvited

Maria was in a meeting when her manager unexpectedly criticized her work in front of the team. She felt her chest tighten, her mind go blank, and her mouth stay closed despite wanting to defend herself.

Later, Maria realized she wasn’t “choosing” to stay silent — her body had frozen, just like it used to when her parents shouted at her as a child.

3 Gentle Somatic Tools to Thaw the Freeze Response

Healing from freeze isn’t about forcing yourself to “snap out of it.” It’s about gently helping your nervous system feel safe enough to move again. Here are three ways to start:

1. Orienting with Your Senses

Slowly turn your head and let your eyes scan the room. Name five things you see, three things you hear, and one thing you can feel on your skin. This brings your awareness into the present moment.

2. Start with Micro-Movements

Begin with the smallest movement possible — wiggling toes, rolling shoulders, or flexing fingers. Small steps tell your body it’s safe to move without overwhelming it.

3. Long Exhales

Inhale through your nose for a count of 4, exhale through your mouth for a count of 6. Longer exhales activate the parasympathetic nervous system, signaling safety.

FAQ: Freeze Response Trauma

What triggers the freeze response?

Freeze is triggered when your nervous system perceives danger and decides fight or flight aren’t safe options. Past trauma, stress, or overwhelming anxiety can all set it off.

How is freeze different from dissociation?

Freeze often includes immobility and stillness, while dissociation can feel like being disconnected or far away from your body or surroundings. They can overlap.

Can you fully recover from freeze?

Yes — with gentle, consistent somatic work and trauma-informed support, many people experience less frequent and less intense freeze responses.

Final Thoughts & Warm Invitation

If you recognize yourself in the freeze response, know this: your body is protecting you in the best way it knows how. With the right tools and support, you can teach it new ways to respond — moving from frozen to free.

💛 You don’t have to navigate this alone. Learn more about my somatic therapy sessions or download my free guide, “Thawing the Freeze,” and start reconnecting with your body’s natural sense of safety.